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Dagens pass, v.48, 2018

25 NOV 2018 12:00
  • Skapad: 25 NOV 2018 12:00

26 november


Four sets of:

Shoulder Press x 4-6 reps @ 2111

Rest 90 seconds

Weighted Pull-Up x 4-6 reps @ 21X0

Rest 90 seconds


Three rounds for time of:

500 Meter Row

20 Shoulder to Overhead (50/35kg)


27 november


Five sets of:

Back Squat x 2-4 reps

Rest 2-3 minutes


“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (60/42,5kg)

6 Push-Ups

9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.


28 november

Four sets for max reps of:

2 Minutes of Rowing (for calories)

Rest 30 seconds

1 Minute of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 30 seconds

2 Minutes of DU

Rest 3 minutes


29 november TABATA


30 november


Six sets of:

Clean x 1.1.1

(rest 10 seconds between singles – these are FULL cleans)


In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

6 Hang Squat Cleans (60/42,5kg)

12 Box Jumps (60/50cm)

(jump up, step down)


2 december


Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1

Rest 60 seconds

Tempo Push-Ups x Max Reps @ 1111

Rest 60 seconds


Four sets for max reps of:

45 seconds of KB Burpees (16/12kg)

(hands remain at sides during jump)

15 seconds of Rest

45 seconds of Toes to Bar

15 seconds of Rest


Skribent: Felicia Eklund
Epost: Adressen Gömd


BG: 5056-4574 eller
Swish: 123 571 49 85

Märk alltid betalningen

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Flen Sport & Hälsa IF
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64231 Flen

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64293 Flen

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